FIND YOUR MORE INTO HEALTH & FITNESS

Eliminate emotional eating by healing your hungry heart. Every person can achieve the body of his or her dreams, nutrition plays a key role in maintaining a healthy lifestyle.

We need a wide variety of different foods to provide the right amounts of nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life. When combined with physical activity, a healthy diet can help people keep a healthy weight and reduce risk of chronic diseases. Unhealthy diets have led to the obesity epidemic in the United States. Your body’s health reflects what you put into it.

Work all your major muscle groups with this great weight lifting tool. GET RIPPED faster, start using kettlebell.

WHY IT WORKS

All your muscle groups work harder than if you were using a dumbbell, so you get more out of even standard dumbbell

DIRECTIONS

Target Muscles: Chest and shoulders, core, grip, legs. Kettlebells are a great weight lifting tool to work with. They can be used in almost every exercise that you would use a pair of dumbbells for, and they also have their own specific movements. By design, kettlebells work multiple muscle groups at once and can get you a great workout in a short amount of time.

Start by using the momentum from the one handed swing and bringing the bell up to shoulder height like we did during the high pull, and then as you release your grip on the handle, drive your hand through the handle of the kettlebell and punch it out quickly into the lockout position.

At the top, the handle of the kettlebell should be resting between the thumb and the first finger and sloping downward toward the outside of the wrist and the butt of the kettlebell should be resting alongside the front of your forearm. Your bicep should be perfectly in line with your ear and your elbow should be locked out. Your lat muscle, abdominal muscles, and glutes should all be engaged.

Almost everyone is getting involved in group exercise today, in a Park or at the Gym you can find people exercising together. There's everything from Running Clubs,Yoga, Fight Classes to Boot Camp classes.

Whether you train alone at home or in a packed gym, you're part of the same passionate global community. All you have to do to be a member is to want to challenge and improve yourself. It's that simple.

"Once you start to make change, you'll be surrounded by others who are also trying to better themselves as well," says Lopez. "This helps you build a strong support system that'll be there for you when you have a bad day, even if you've never met them."

In fitness, just like in life, things aren't always going to go your way. When they don't, it's crucial to have others to lean on. And then, when you're further down the road, you can do the same for someone else.

Motivation

Unless you're that rare person that can jump out of bed at 5 a.m. and hit the ground running, odds are that getting and staying motivated are difficult for you. You are not alone. The majority of the people I've worked with over the years have had the same problem. That's one of the great things about the group setting. Many people who attend a class will show up exhausted from the ups and downs of everyday life. But once they join the group, they become re-energized. With a friendly fitness instructor there to light a fire under you rear, it can't get any better.

Convenience

Pull ups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body

Fundamental Compound Upper-body Exercise

I’ve stressed the importance of compound exercises in the past. Compound exercises are important because they target multiple muscle groups and trigger a release of growth hormone.
I’ve also talked about squats and what a great lower-body muscle building exercise they are.
Think of it this way – Pull ups are to your upper body what squats are for your legs.
There is no other excise that will make your upper body grow quite like pull ups. Specifically, pull ups do a great job of targeting the back and biceps.
If you want a V-taper, pull ups are a must!

Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle.
Some exercises require you to get fancy with your workouts in order to increase the intensity, but not pull ups.
You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.

Many Variations

One of the best benefits of pull ups is that there are so many different variations of the pull up.
The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.
My favorite variation is the regular ole’ fashioned wide, overhand pull up. This is the best variation for getting your lats to grow nice and wide.
Some other good variations are close grip pull ups , and reverse grip pull ups (also known as chin ups).

You can do pulls ups anywhere with a pull up bar that latches onto your door frame.

7 minutes is your best workout partner anytime & anywhere . Guidance trough every exercise that will help to stay motivated and achieve your fitness goals. It's equally effective at home or at the gym. You will find daily workout recommendations, easy to follow at every movement.
- 250+ exercises with variety of strength, mobility, endurance & focus.
- video and audio guidance through every move
- Personalized training plans for abs & core, building muscle & burning fat.
- Workout time duration between 5-20 min
- Beginner intermediate &I advanced level
- Kcal counting & monitoring
- Low moderate and high intensity
- Bodyweight exercise, exercise mat required light dumbbells.
Personalized workouts to help you to achieve your goal.
Truck your progress and workouts.
All your activities count. Enter and record every exercise you do, so you can keep track record and evaluate your fitness life.
See your entire history in a full timeline.
Have question problem or feedback? Reach out to us on [email protected]

If you want better workouts and better results, you can and should supplement with caffeine. Benefits of Caffeine For Working Out:
▪ Extra Stamina
▪ Enhanced Alertness
▪ Increased Heart Rate
▪ Improved Blood Flow
▪ Adrenaline Increase
▪ More Oxygenated Muscles
▪ Increased Heart Rate
In my opinion, the best benefit that caffeine for working out offers is that it reduces your muscles consumption of glycogen, which comes with it’s own list of benefits.
Everything you need to know about glycogen consumption:
When your able to reduce your muscles consumption of glycogen, you will notice immediate results – like the burning sensation that comes along with exercises being reduced.
Getting rid of that pesky burn allows you to workout harder and longer – resulting in more fat burned and more muscle built.
The reason you get that burning sensation in the first place is because your building up lactic acid.
When you supplement with caffeine, the amount of glycogen consumed by your muscles is reduced and so is the amount of lactic acid that is built up.
The result: Less severe burning sensation during your workouts.

Caffeine Supplementation & Fat Loss:

When caffeine reduces the amount of glycogen in your muscles, your body needs a different source of energy to power your workout.
Guess where your body goes when it runs out of glycogen?
If you guessed fat stores, you’re right!
Your body will actually use fat as fuel for your weight training and cardio sessions because the caffeine is discouraging your body from using glycogen to power your workout, thats awesome!

Refreshingly sweet in taste, papayas are bright, pear-shaped, exotic fruits that you’ll easily find in the market throughout the year. Enclosing hundreds of black, rounded gelatinous seeds, the soft, edible orange flesh of papayas is actually nutritious, offering numerous health benefits. Here’s why you need to include these ‘fruits of angels’ in your diet.
1# Lowers cholesterol: Papayas are rich in fibre, vitamin C and antioxidants that prevent cholesterol build up in your arteries. Too much cholesterol build-up can block the arteries completely, causing a heart attack. Papaya extracts have also found to reduce lipid and triglycerides in diabetic rats [1]. You may also want to read how to reduce cholesterol levels naturally.
2# Helps weight loss: One medium sized papaya contains just 120 calories. So, if you’re planning to lose weight, don’t forget to add this light fruit to your diet. Besides, it also packed with a considerable amount of dietary fibre that aids weight loss by promoting a feeling of fullness and controlling cravings [2].
3# Boosts your immunity: Your immune system acts as a shield against various infections that can make you really sick. A single papaya can fulfil more than 200% of your daily requirement of Vitamin C, making it great to build a stronger immune system.
4# Good for diabetics: Despite being sweet in nature, papayas are low in sugar content (8.3 gm in one cup of sliced papaya) as well as glycemic index. This property makes papayas excellent fruits for diabetics. The vitamins and phytonutrients present in them prevents development of heart disease in diabetes. Also, people who don’t have diabetes can eat papaya to prevent it from happening. You may also want to read how to prevent diabetes with a fibre-rich healthy diet.
5# Great for your eyes: Papayas are rich in Vitamin A and flavonoids like beta-carotene, zeaxanthin, cyptoxanthin and lutein which keep the mucus membranes in the eyes healthy, preventing them from damage. Vitamin A in them also prevents the development of age-related macular degeneration [2]. The best thing about papayas is that the carotenoids present in them are more bio available than those present in other vitamin A rich foods like tomatoes and carrots [3].
6# Protects against arthritis: Arthritis can be a really debilitating disease and people who have it may find their quality of life reduced significantly. Eating papayas are good for your bones as they have anti-inflammatory properties along with Vitamin C which helps in keeping various forms of arthritis at bay. A study published in Annals of the Rheumatic Diseases showed that people who consumed foods low in Vitamin C were three times more likely to have arthritis than those who didn’t. Also read 9 ways you can fight arthritis with food.
7# Improves digestion: In today’s times, it is near impossible to avoid eating foods that are bad for your digestive system. Often we find ourselves eating junk food or restaurant food prepared in excessive quantities of oil. Eating a papaya daily can make up for such occasional mistakes, as it has a digestive enzyme known as papain along with fibre which helps improve your digestive health.
8# Helps ease menstrual pain: Women who experience menstrual pain should help themselves to several servings of papaya, as an enzyme called papain helps in regulating and easing flow during menstrual periods. Here are some home remedies to relieve menstrual pain.
9# Prevents signs of ageing: All of us would love to stay young forever, but no one in this world has managed to do it. Still, healthy habits like eating a papaya daily will prolong the process and may make you look 5 years younger than you are. Papaya is rich in vitamin C, vitamin E and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay. Here’s how you can use papaya to keep your skin beautifully glowing.
10# Promotes hair growth: Apart from keeping the skin healthy, papayas are very effective for maintaining healthy hair. Vitamin A in them is utilised in production of sebum, a compound that is crucial for keeping the hair smooth, shiny and moisturised. External application of papaya extract to the scalp can help you get rid of dandruff. The nutrients present in them help hair loss. They boost hair growth and strengthening. Although there is no scientific evidence, papayas are also thought to prevent hair thinning [3].
11# Prevents cancer: Papaya is a rich source of antioxidants, phytonutrients and flavonoids that prevent your cells from undergoing free radical damage. A study conducted by the Harvard School of Public Health’s Department showed the richness of beta carotene in papayas protected against prostate cancer and colon cancer growth [3].
12# Helps reduce stress: After working hard for the whole day, it is a good idea to come home to a plate a papayas. The wonder fruit is rich in several nutrients like Vitamin C which can keep you free from stress. According to a study conducted in University of Alabama, found that 200 mg of Vitamin C can help regulate the flow of stress hormones in rats.
All of this makes papaya a wholesome fruit that is excellent for your entire body.

Turn to (green) tea

Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catchins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion.

Get your omega-3's

Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned.

Eat Breakfast

I cannot stress how important eating breakfast is! If you do not eat breakfast everyday, your body goes into starvation mode because you have not eaten the entire time you have been asleep. This causes your metabolism to slow down because it is trying to conserve energy. When picking something to eat for breakfast choose foods that are substantial and going to fill you up for a long time and give you plenty of energy for the day ahead. The best choices are complex carbs such as wholemeal bread, protein such as eggs and healthy fats like avocados. You can also add veggies in for added fibre and goodness to help keep you fuller for longer. One of my all time favorite breakfasts is an egg omelette, filled with capsicum, spinach and tomato served on wholemeal bread. On other days I like to eat poached eggs on wholemeal toast served with spinach and avocado.

Try Interval Training

This type of training is awesome because it can end up burning more calories in less time than your regular workout. All you have to do is step up your intensity and train in short bursts instead of going steady for the entire workout. For example, sprint for 30 seconds on a treadmill, followed by a 30 second rest. Do this for 12-15 minutes increasing speed if needed. This will help boost your metabolism because sprinting increases your body’s ability to take up oxygen for several hours after you have worked out. This is helping replenish the body and aid in recovery, leading to metabolism of fat as oxygen uptake is increased.

Experts say that while 10,000 steps a day is good number to reach, any amount of activity beyond you’re currently doing will likely benefit your health.
10,000 steps daily is approximately 5 miles, an equivalent of 30 min of activity and you will burn around 500 calories. Unless you have a very active lifestyle or profession, you probably don’t reach 10,000 steps on a given day without putting some effort into your activity. This could be a lifestyle change such as walking to work, or the addition of an exercise routine to your days. It should be enough to reduce your risk for disease and help you lead a longer, healthier life. The benefits are many: lower BMI, reduced waist size, increased energy, and less risk for Type II diabetes and heart disease.
Wearing a pedometer or fitness tracker is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. By the end of the week you will know your average daily steps. You might be surprised how many, or how few, steps you get in each day.

Consistency in exercise is the key to real results and real health benefits. And the more consistently you are exercise, the faster you will see tangible results. The progress means more you exercise more powerful the effect on the body. Its a balance over time that helps you maintain a health weight. Energy out must equal to or greater than energy in.

Nutrition

Good nutrition is the foundation of good health. To speed up the metabolism and to help recuperate from your training, try to eat 5-6 small meals per day. It takes a minimum of around 2 weeks of a consistent eating regime to start boosting your metabolism and making results as far as lean muscle gain and fat loss. Supplement companies today made it very easy to hit all of your meals. By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.

Cardio training

Cardiovascular activity is necessary to keep the metabolism roaring and help you burn some extra calories that will lead to fat loss. I would recommend doing your cardio first thing in the morning, 30 minutes plus, before breakfast. This way it is out of the way, and it will really boost your energy for a good portion of the day to follow. It is a little tough in the beginning, but after a week, you will feel so good doing it, you will be locked in a routine. If there is no way you can do it first thing in the morning, I would do it right after you train with weights or at night after your last meal. Bring a headset with your favorite music to help the time go faster.

Follow the tips that will help you manage and reduce your stress levels.

Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.
Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.
You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

Avoid Caffeine, Alcohol, and Nicotine.

Avoid, or at least reduce your consumption of, nicotine and all drinks containing caffeine and alcohol. Caffeine, alcohol and nicotine are stimulants and so will increase your level of stress rather than reduce it.
Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

The Key Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
Stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
When you feel stressed and tense, go for a brisk walk in fresh air. Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.

Necessary Relaxation Techniques

Each day, try to relax with a stress reduction technique, try a few and see what works best for you.
One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as "calm" "love" and "peace" work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”. Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.
Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.
Find more at: http://www.skillsyouneed.com/ps/stress-tips.html

Chronic lower back pain is one of the most common reasons people visit the doctor. This pain is usually caused by lifestyle habits, like working long hours at a desk job or sitting with poor posture on the couch after.
The good news is, you can relieve your back pain and completely heal your lower back with yoga! To do this, you need to do poses that stretch out your lower backs and target your hamstrings and hips.
But don’t just accept the explanation - try out this 5-pose sequence yourself!

Cat

Start on all fours in a tabletop position with your shoulders above your wrists and your hips above your knees. As you exhale, round your spine so that your head releases towards the floor, your navel lifts towards your spine, and your tailbone curls down towards the floor.

Revolved Half-Moon

Stand in a forward fold and reach your chest forward as you place your fingertips on the ground under your shoulders. Shift your weight into your left foot and, keeping your hips level, float your right leg straight behind you. Ground your right palm as you twist your chest to the left and extend your left arm towards the sky. Look up at your left hand.

Downward Facing Dog

Start on all fours in a tabletop position with your wrists under your shoulders and fingers spread. Step your feet back into a plank – a high push-up with legs and belly engaged. From there, lift your hips and press your chest towards your legs as you stretch your heels towards the floor. Push the floor away with your hands in order to bring your upper body towards your legs. Root down firmly with the index finger and thumb of each hand and place your feet hips distance apart, with your heels lined up behind your second and third toes.

Pyramid

Stand with your feet together. Step your left foot approximately one leg’s length back and angle that foot 30 degrees out to the left. Inhale as you press into the left heel and lengthen your spine and exhale as you fold over your right leg, framing your right foot with your hands. Repeat with the left foot forward.

Supine Spinal Twist

Lie on your back with your arms extended out to either side in a “T” shape. Hug your knees in towards your chest and, keeping the knees together, drape them over to the left and look to the right. Bring your knees back to center and the back of your head to the ground before releasing the knees to the right and looking to the left.

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorptive, circulatory, and excretory functions, as well as for utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature. Each day the body loses up to 1 quart of water each from the kidneys and skin, about 1 cup from the lungs, and 1/2 cup from your face. A total of about 6 to 10 cups. To replace the water lost, male need to consume about 15 cups of fluid and females about 11 cups.
Many people don’t know that being dehydrated not only affects your internal health but your external appearance too. Not getting your recommended daily intake of water can cause dry, flaky skin, brittle hair and can cause significant signs of premature aging. Staying hydrated also keeps you regular and aid in the digestion of you foods. One way to make getting your water in easier is to get a big water bottle and carry it with you whenever you go. Instead of drinking juice with breakfast drink your water. Instead, of soda at lunch drink your water. Don’t wait until tomorrow or next week. Start today!

One of the possible explanations for why you are not as healthy as you could be - and by far the most important - is what you are putting into your body. The saying "You are what you eat" is literally true.If you want your body to perform at a peak level, make sure you are giving it good quality material to work with.
Controlling portion size
Use smaller plates to control portion sizes.Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.Portion sizes depend on the age, gender, and activity level of the individual.
Make half your plate fruits and vegetables.
Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
Choose a variety of lean protein foods.
Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.
Drink water instead of sugary drinks.
Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.
Avoid Too Much Sugar
Sugars are simple carbohydrates. Dietary carbohydrates also include starch and fiber, which are complex carbohydrates. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, beans, and grains. Some sugars are used as natural preservatives, thickeners, and baking aids in food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most healthy people and sparingly by people with low-calorie needs.
Avoid Too Much Sodium
Sodium occurs naturally in foods, usually in small amounts. One form of sodium is sodium chloride, commonly known as table salt. In the body, sodium plays an essential role in regulation of fluids and blood pressure. Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Some questions remain, partly because other factors may interact with sodium to affect blood pressure.

Consuming sweetness affects special receptors that are hooked up to the different parts of the brain that create pleasure zone, where we get rewarded for stoking our bodies with energy.
According to the specialists the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day 37.5 grams or 9 teaspoons. Women: 100 calories per day 25 grams or 6 teaspoons.
Fats and proteins, for example, don’t ever significantly drive up your insulin level. Sugar and processed carbs, can cause a rapid increase in insulin level, which directly causes your body to store fat. Sugar consumption can also lead to a condition known as insulin resistance witch by itself drives up insulin level and keeps them up.
Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose.
Glucose is absolutely vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream.
Every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats.
Fructose, however, is very different. This molecule is not a natural part of metabolism and humans do not produce it.
In fact, very few cells in the body can make use of it except liver cells.
When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood.

Fructose causes insulin resistance and raises insulin levels in the body, which increases the deposition of fat in the fat cells.

Fructose causes resistance to a hormone called leptin, which makes the brain not “see” that the fat cells are full of fat. This leads to increased food intake and decreased fat burning.

Fructose does not make you feel satiated after meals. It does not lower levels of the hunger hormone ghrelin and it doesn’t reduce blood flow in the centers of the brain that control appetite. This increases overall food intake.

Sugar, with its powerful impact on the reward system, causes addiction in certain individuals. This activates powerful reward-seeking behavior that also increases food intake.

The more sugar you eat and the longer this process is allowed to continue, the more powerful it becomes. Insulin and leptin resistance increase over time and the reward-seeking behavior becomes stronger.

To keep your metabolism running strong, you must eat your fist meal within 1 hour of rising.
Studies show that breakfast can be important in maintaining a health body weight. As you sleep, our body is not getting any food and consequently turns down your metabolism. When you awake, however, you want to kick your metabolism back into high gear as soon as possible. If you don’t eat within 1 hour of waking, your starvation protection system will kick in.
The solution is to eat within 1 hour of waking up so that you move your metabolism to the highest fat burning speed. That is why breakfast is so important to your wight-loss success. Plan ahead to eat breakfast. Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.

Good nutrition is the foundation of good health. Everyone needs the four basics nutrients-water, carbohydrates, proteins, and fats as well as vitamins, minerals, and other micronutrients.

Water

Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. Our organs, muscle, and bones all have water in them and need water to function properly. Up to 60% of the adult human body is made of water, when that much of your body is made up of something you can see its kind of important. To replace the water lost male need to consume about 15 cups of fluid and females about 11 cups

Carbohydrates

Carbs supply the body with energy it needs to function. They are found almost exclusively in plan foods, such as fruits, vegetables, peas, grains, and beans. Milk and milk products are the only foods derived from animals that contain carbohydrates. Carbs are divided in two groups-simple carbohydrates and complex carbohydrates. Its better to consume more foods rich in complex carbohydrates include vegetable, whole grains, peas, and beans.

Proteins

Protein is essential for growth and development. It provides the body with energy, and is needed fir the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. When the protein is consumed, the body breaks it down into amino acids. Proteins are divided in two different groups that provide all of the necessary amino acids.
Complete proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables.

Fats

Although much attention has been focused on the need to reduce dietary, fat the body does need fat. during infancy and childhood, fat is, necessary for normal brain development. Throughout life, it is essential to provide and support growth. Fat is, in fact, the most concentrated source of energy available to the body. For an adult one-third of your calories should come from fat.
By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.

Benefits of Working Out with a Friend

Friends can provide an extra boost of motivation when it gets tough. Everyone has those days when they just don’t feel like going to the gym and those times when they want to call it quits, friends can offer encouragement to keep you going. Just be sure to return the favor.

You'll be more motivated.

Don't feel like working out sometimes? It's one thing to cancel plans with yourself but it's another to cancel on your friend—someone who's counting on you. You're much more likely to meet your friend for a planned workout session compared to tentative plans you made with yourself for, say, sometime work.

You'll work out harder.

Whenever you're working out with someone else, the intensity is always going to be great than when you're alone. One key tip when picking your partner: Your athletic abilities should be in the same ballpark. A more seasoned gym-goer won't get as much out of working out with a newbie. "If you're on the same level, you can push each other.
Your partner is your affordable personal trainer. Maybe you’ve been thinking about hiring a personal trainer but just don’t have room in your budget for a series of solo sessions; a friend might be able to help. Hiring a personal trainer for the both of you will lighten your individual cost and as long as you and your friend are at similar fitness levels with related goals, the session should be just as beneficial as a one-on-one appointment.

AVOID INJURY

Working out with a friend means you have a built in spotter. Your buddy can count reps, check your form and help you make adjustments before they become painful mistakes.

Best warm up should prepare your body and mind for action. Will help to avoid injury. Every warm-up will be different, depending on your fitness level and the goal of your workout.
Here are three of my favorite warm up exercises for back.

They work every muscle group simultaneously and allow freedom of movement, and can also be catered to your fitness level—whether you’re a beginner or a pro athlete.
Rope in a great new way to supplement your strength and conditioning program.
Implementing robs in your training will he;p you to work your muscles like never before. The benefits: You strengthen your abs, arms, and shoulders, engage your legs, and its a great killer conditioning workout all in one go.
Start out doing 3 sets of 30-second intervals with 45 seconds of rest in between. As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest times.

You can learn various types of abs exercises. Ones that need equipment and others when you need to use our weight to train.
Here are some great exercises, that can help you strengthen your entire core efficiently and burn belly fat. Only using your bodyweight.

Dumbbell Crunch

Step 1: Lie down on the floor. Lift your legs perpendicular with the floor. Fully extend your arms above you and hold the dumbbell.
Step 2: Reach your toes with your hands. Hold for one second. Return for starting position.

Bodyweight Pull In

Elbow to Knee Crunch

Step 1: Lai down on the floor, bend your legs and put your feet on the ground. Move your hands behind your ears and put your elbows out. Curve your right leg up and rest your foot on your left knee.
Step 2: Crunch Forward and lift it sideways and try to touch your left elbow to your right knee. Than crunch backwards, now swap and crunch forward and lift elbow to your left knee. Repeat this.

Leg Raise

Step 1: Lie on the floor with legs extended straight, and hold on to the top of the floor.
Step 2: Raise your legs straight up, slightly lifting your lower back off the floor.
Step 3: Hold For one second, then lower your legs back down to the start position.
Keep your legs straight throughout the motion.

Bodyweight Arm and Leg Lift Straight

Step 1: Keep your legs down and place your hands on the floor. Raise your right arm and left leg up into the air.
Step 2: Bring your arm and leg outward. Hold for one second. Return to starting position.

Morning, midday or midnight — when’s the best time to work out?

Whether you like to break a sweat during a 6 a.m. workout or burn off steam with a 6 p.m. visit to the gym, exercising regularly at any point of the day helps keep you healthy and fit. Everyone has their own theories and preferences regarding the “best” time of the day to train, but does it really make a difference whether you work out in the morning or the evening?
It all comes down to what your fitness goals are. Are you working out for a good night’s sleep? Maybe you’re trying to lose weight or increase muscle mass. The best time of the day for you to work out depends on your answers to these questions. If you know what your goals are, look below for the best times.

Morning Workout: Weight Loss

In the morning, before you’ve eaten, your body is forced to utilize its fat stores for energy, and you can train your body to be efficient at doing so, which is cool. You’re also “burning fat,” When it comes to shedding the pounds, it’s a tie between morning and evening workouts.

Evening Workout: Muscle Strength & Size

A rule-of-thumb is that muscle strength tends to be at its lowest in the morning, and then increases gradually until it reaches peak levels in the early evening. The afternoon is better for high-intensity exercises, such as swimming, running, or biking, rather than walking. In part, this is because core body temperature is higher in the afternoon, which means muscles and joints are readier for exercise — there’s also a lower chance of getting injured at this time.
Whenever you decide you want to exercise, you will be able to see results and benefits afterwards. When you work out should be based on your personality, lifestyle, and circadian rhythm. Some people are able to wake up early in the morning, whereas others find it difficult to find the right side of bed to get off of. At the end of the day, your body will be able to stay healthy and grow as a result of your workouts. As long as you maintain a healthy and active lifestyle, the time of day that you work out will not make a significant difference in the long run.